1. In general, in the weeks leading up to the race, eat a balanced diet, including whole grains. You do not need to carb-load everyday.
2. Three days before the race, increase carbs to 60% of your diet to increase glycogen storage.
3. The night before a race, do not eat food that is too heavy or greasy.
4. The morning of the race, eat a light breakfast that is low in protein, heavier in carbs. For example, eat a bagel or oatmeal and a banana.
5. During the race, drink a sports drink periodically or consume a product such as Jelly Belly Sport Beans or Shot Blocks for electrolyte replacement.
6. For energy during a race, consider consuming an energy gel like GU or Power Gel.
Here are some links to expert advice on marathon nutrition:
The Rules of Marathon Nutrition
48-Hour Pre-Race Marathon Nutrition
DISCLAIMER: I am not a doctor, trainer, or healthcare professional. Be sure to check with a doctor before engaging in vigorous exercise and be sure to consult a professional about decisions in training for walking or running long distances.
For more information, see the video below:
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